Pilates, HIIT classes, running, the list goes on when it comes to working out, but how do you know which activities are best for you and how do you keep yourself from falling into a rut? We asked Leah Palmer, an athletic trainer with Baylor Medicine Orthopedics and Sports Medicine, about how to find the best workout routine, including what to do if you reach an exercise plateau.
Question: How do you make a “well-rounded” exercise routine? What should be included?
Answer: A well-rounded exercise routine can include a daily program or something that is done at least three times a week. To see results, schedule your routines for at least 30-minute daily workouts or three to five 60-minute workouts per week. You can choose anything for these workouts: weightlifting, classes or cardio.
For a daily workout, choose two or three muscle groups to focus on, then choose two to three different ones the following day so your body has time to rest in between workouts.
For three to four workouts per week, you can target each muscle group, performing three or so exercises per group.
These routines should include at least a 5- to 10-minute warm-up, such as running/walking, stationary biking or using a rowing machine at a low to medium exertion level.
It also should include stretching. There are a lot of differing opinions on when is the opportune time to stretch. I would recommend stretching after your warm-up and include each muscle group. The most important thing, though, is that you stretch! Choose the time in your workout that seems most fitting and beneficial to you. Many people enjoy stretching after their workout as a cool-down method.
Q: If you’re already doing an activity a couple of days a week, should you add another type of activity?
A: I am a big advocate of cross-training. Cross-training is when you break up your normal routine of maybe yoga, Pilates or a spin class with a completely different type of workout once or twice a week, such as swimming, playing tennis or pickleball with friends, going for a long walk or weight training. Other examples can be joining a workout class once or twice a week. Choose something that is completely different from your normal workout routine. Cross-training is important because it can reduce injuries by avoiding excessive stress on a single joint or muscle group and improve overall fitness by reducing cardiovascular risk.
Q: How can people keep from getting bored with their routine?
A: Getting bored or tired with your exercise routine happens. Incorporating cross-training along with your weekly program will help keep your mind and body ready to go. Finding a workout that is enjoyable is so important. If you don’t like the activity you are doing and you are just doing it because you feel you have to be healthy or lose weight, that won’t give you the best results.
For example, I do not like lifting weights, but I love cardio; however, I know that I need to lift weights to keep my muscles strong to support my joints and body. I really enjoy class workouts, specifically HIIT programs. HIIT stands for high-intensity interval training. It is a mix of cardio and weightlifting that varies from class to class, so you are less likely to get bored. I get the best results from these classes. There are many other types of classes available at gyms and studios that help you from getting bored.
If classes aren’t your thing, just have a variety of workouts throughout the week. Or find a friend to work out with who can help motivate you and keep you accountable. Sometimes you just need to take a break, and it is important to know that’s ok. If you need a couple of weeks off or even a month to just get your life together, it’s ok. Then, when you are ready, start again with a workout or routine you know you enjoy. This will make that comeback much more enjoyable and something to look forward to.
Q: What is an exercise plateau? How do you avoid it?
A: Exercise plateau is when your body adapts to your workout. If you notice you have been going to the gym, gaining muscle and losing weight, but after a couple of months, you realize you are not making these gains any longer, you may be experiencing an exercise plateau.
If you are weightlifting, the best way to avoid this is to increase the weight. Don’t just stay with the same weight week after week after week. Increase the weight a little each week or every other week. This stresses your muscles in a good way, strengthening them. The same can happen with cardiovascular exercises.
If you find you are no longer getting the same results from your 3-mile run or 10-mile bike, it may be time to pick up the pace a little bit! Do some “sprint or speed” intervals or increase your distance.
Q: What kind of routine would you recommend for someone trying to build muscle? Lose weight? Just maintain a healthy lifestyle?
A: If your goal is to build muscle, you will want to focus on strength training with weights. It is important to include weights in your program. You can use machines in a gym or free weights. This should include a mix of light to heavy weights, depending on the muscle group you are working. You would also limit your cardio, but a good 10-minute cardio warmup is still important to prepare your body for the session.
Working out for weight loss can be a little more subjective. Some people achieve better outcomes lifting medium to heavy weights for weight loss, while others achieve better results with cardiovascular activities. Wearing a heart rate monitor and using a device that lets you evaluate calories burned over a certain period can help you find where you may get the best results.
If your goal is to maintain a healthy lifestyle, finding a balance between a weekly strength training program mixed with a cardio workout is the key. Cardio can be as simple as a 30-minute walk. The goal is just to move.
By Anna Kiappes
